In Season 2 Episode 7, Dr. Bubbs chats with expert strength and hypertrophy researcher Dr. Eric Helms PhD to talk nutritional strategies for bodybuilders and physique-focused athletes. In this episode, Eric outlines how protein requirements shift depending on training phase, effective weekly targets for weight loss, the key role of carbohydrates for bodybuilders and suggested intake ranges, as well as how contest prep impacts testosterone levels, evidence-based supplements to potentially add to your arsenal and the importance of using your eyes and ears to monitor progress. Great evidence-informed insights from Eric!

Lay-Ups

In a caloric deficit, increasing protein intake above 2.3 g/kg can help protect against loses of lean muscle mass.

Dropping calories too steeply can result in a 40% reduction in metabolic rate.

Research Link

About Dr. Eric Helms

An active researcher in the areas of maximum strength development, fat loss, hypertrophy and competitive physique and strength sport. He is the co-founder and regular contributor to the Monthly Applications in Strength Sport research review and is the author of the Muscle & Strength Nutrition and Training Pyramids books. Eric also coaches a handful of drug free strength and physique athletes through 3D Muscle Journey LLC, which he co-founded in 2009.

Performance Tips

Athletes with larger neck circumference – American football and rugby – are much more prone to sleep apnea.

The older you get, the worse your blood sugar control (compared to younger athletes).

You can break world records at 50 eating nothing but meat!

The “Big Rocks” – Shawn’s Tip

Make sure your portions sizes are big enough!

About Dr. Shawn Baker MD

Dr. Baker is an orthopedic surgeon, former rugby player, powerlifter and world record holder in indoor rowing, and carnivore diet advocate. Follow Shawn on Instagram here or nequalsmany.com, or enroll into his Carnivore Training System. January 2018 is World Carnivore Month - join on Facebook.

Dr. Marc Bubbs

Do you wake up feeling tired? Are you struggling to lose weight? Do you worry about aging or worsening health? Don’t let fatigue, a hectic life, or the way you look hold you back. Take control of your health and achieve your performance potential. It’s all here on the website...

How is poor nutrition influencing disease risk across the world?🌎🤔
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“Researchers quantified the impact of suboptimal diets (ie, low intake of fresh fruit and vegetables, seeds, and nuts, coupled with high consumption of sugar, sodium, and trans fats) on mortality and morbidity...”🧐
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“They concluded that in 2017, 22% of deaths among adults worldwide were associated with poor diets.” 🧁🍪🥤
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“Most of these 11 million deaths were due to cardiovascular disease, followed by cancer and type 2 diabetes.”👩🏽‍⚕️♥️💊
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“Unhealthy diets were larger determinants of ill health than either tobacco or high blood pressure.”😱🤯
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Step 1 to change your health = avoid/limit processed food!⚡️🙌
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#Nutrition #GlobalCrisis #ProcessedFood #Epidemic

That’s all she wrote for China...⛩ Great experience, some challenges and growing pains...😤 And hopefully lessons learned to propel success in 2020 Olympic qualifiers!🏅🏀⚡️
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#FIBA #WorldCup #China #Road2Tokyo #Olympics2020

How much soda pop do you drink?🥤 A new study recently found the following... “The striking observation in our study was that both sugar-sweetened and artificially sweetened soft drink consumption were positively related to risk of all-cause death," said senior author Neil Murphy, PhD, researcher at the International Agency for Research on Cancer (IARC), Lyon, France.
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“Compared with those who consumed fewer than one glass per month, those who drank two or more glasses per day of artificially sweetened soft drinks had a 26% higher risk for all-cause mortality (P < .001)”
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If you’re a two-a-day soda drinker, it’s time for a change.
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#SodaPop #Mortality #Health